Hi everyone,
This is Samantha.
We're going to be going over a really simple breath today called the 4-7-8 breath.
I really love this technique.
It's very simple.
You can take it anywhere with you.
So if you're ever stressed,
Have anxiety,
And you might be facing it during work,
Or if you're traveling,
You can just jump right into this and feel calm really quickly.
So to get started,
All you want to be doing is inhaling quietly through your nose,
And then exhaling through your mouth.
So to do this,
Take the tip of your tongue,
Place it behind your teeth at the top of your mouth.
We're gonna breathe in for four counts,
And then we're gonna hold for seven counts,
And then breathe out for eight counts.
And we're gonna do this for a total of four times.
So again,
Breathe in for four,
Hold for seven,
And out for eight.
So let's go ahead and get started.
So close your mouth and inhale quietly through your nose.
One,
Two,
Three,
Three,
And four.
And now hold your breath.
One,
Two,
Three,
Four,
Five,
Six,
And seven.
And now exhale through your mouth.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
And eight.
And now a second time.
Close your mouth and breathe through your nose again.
One,
Two,
Three,
And four.
Hold for seven.
One,
Two,
Three,
Four,
Five,
Six,
And seven.
Now breathe out through your mouth.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
And eight.
Now a third time.
Close your mouth and through your nose.
One,
Two,
Three,
Four,
And hold for seven.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Now out through your mouth.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
And eight.
And now a last time.
Go ahead and close your mouth and in for four.
One,
Two,
Three,
And four.
And hold your breath for seven.
One,
Two,
Three,
Four,
Five,
Six,
And seven.
And now out through your mouth.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
And eight.
Now I just ask you to sit for a moment.
Breathe normally.
And that is all.
That's two to the four,
Seven,
And eight breath.
Take care and breathe well.
